31 Jan 2013


Find a friend to share today’s WOD with… I’d probably choose Joey cos he looks stronger and generally fitter…but Chandler is pretty funny. Life is full of hard choices….

Strength/Skill:
Weighted Pull-ups w/ 3 x max HSPU (or Push-ups)

Conditioning:
Partner WOD
12 min AMRAP
10 SDHP 40/30
14m Overhead dual KB walk AHAP
One partner completes both exercises then you alternate for the 12 minutes.

ATTENTION ATTENTION!!!!! Saturday the 9th of Feb (Saturday week) will be our first WODfest and BBQ for 2013! It’s gonna be huuuuge and we want everyone to participate. $10 Paleo BBQ. Sign up on the board if you can make it!!

Multiple WODs. Bacon, Eggs, Steak (Grass fed of course), Salad and a Paleo treat!

A guaranteed fun time! What more could you possibly want??

30 Jan 2013



Strength/Skill:

Power Snatch 1RM

Conditioning:
5 min AMRAP
Power Snatch 50/30

ATTENTION ATTENTION!!!!! Saturday the 9th of Feb (Saturday week) will be our first WODfest and BBQ for 2013! It’s gonna be huuuuge and we want everyone to participate. $10 Paleo BBQ. Sign up on the board if you can make it!!

Multiple WODs. Bacon, Eggs, Steak (Grass fed of course), Salad and a Paleo treat!

A guaranteed fun time! What more could you possibly want??

29 Jan 2013

Strength/Skill:
Back squats 5,5,5,5,5

Conditioning:
7 rounds
7 Wall balls 9/7
7 Pull ups
7 Hang power cleans 50/30

ATTENTION ATTENTION!!!!! Saturday the 9th of Feb (Saturday week) will be our first WODfest and BBQ for 2013! It’s gonna be huuuuge and we want everyone to participate. $10 Paleo BBQ. Sign up on the board if you can make it!!

Multiple WODs. Bacon, Eggs, Steak (Grass fed of course), Salad and a Paleo treat!

A guaranteed fun time! What more could you possibly want??

28 Jan 2013


It is a known fact. Unitards increase your strength & manliness by at least 15%.

Strength/Skill:
Push press 5,5,5,5,5

Conditioning:
50 DU
30 Burpees
50 DU
20 Burpees
50 DU
10 Burpees

ATTENTION ATTENTION!!!!! Saturday the 9th of Feb (Saturday week) will be our first WODfest and BBQ for 2013! It’s gonna be huuuuge and we want everyone to participate. $10 Paleo BBQ. Sign up on the board if you can make it!!

Multiple WODs. Bacon, Eggs, Steak (Grass fed of course), Salad and a Paleo treat!

A guaranteed fun time! What more could you possibly want??

27 Jan 2013

Please note! Today we are closed due to the Public holiday. The below WOD can be performed at home or ideally in a park with a WODbuddy! HAPPY AUSTRALIA DAY! – See you all tomorrow! – Enjoy!

3 options- partner WOD, solo WOD or slack off enjoy a hard earned rest day and watch a movie?

Do you have a Wingman/Wingchick today? If so, grab your Wookie and perform WOD A in the park. If you’re fighting this battle alone go Hans Solo and succeed in terminating the Death Star burpees alone….Caution – If you haven’t watched Star Wars (like Kerry who only watched Grease repeatedly as a child) those references possibly make no sense…!

A) Partner WOD
Go to a park/oval with a friend and map out approx 100m.
Whilst your partner runs 100m, you complete as many Burpees in the time it takes them to get back, then you swap.
Then your partner will run 100m again, but this time you complete as many sit ups as possible, then you swap.
Thirdly your partner will run 100m again, but this time you hold a plank until they return, then you swap.
Repeat this 4 times.
Have a total of both the time it took to complete the workout and a total amount of reps.
Successfully holding the plank each time = 1 rep. Post to Facebook.

If you can’t hold the plank add an extra 10 Burpees each at the end.



B) Can’t find Wookie? Go Hans Solo!

1 min max Burpees
1 min max sit ups
1 min plank
4 rounds
Post results to Facebook.
Successfully holding the plank each time = 1 rep

C) Watch a movie.
So…you drank a little too much last night? Awwww poor baby. Burpees seem a little much for you? Awww. Why don’t ya head over to Kerry’s house, she is having a Grease marathon! Grease 1 and….ahhhh Grease 2 will be on repeat…. (I’d choose burpees… 🙂

 

25 Jan 2013


Rane praying to the post WOD gods…

Strength/Skill:
Weighted Pull-ups 6,6,4,4

Conditioning:
3 rounds
50 DU
30 Russian Kb swings
15 Burpees

NOTE: This Monday is a public holiday and CCF is closed. We will be posting a WOD you can perform at home or ideally in a park with a WODbuddy!


24 Jan 2013


Strength/Skill:

Bench press 6,6,6,6

Conditioning:
8 min AMRAP
8 Pull-ups
8 OH Lunges 25/15
8 Sit ups

NOTE: Next Monday is a public holiday and CCF is closed. We will be posting a WOD you can perform at home or ideally in a park with a WODbuddy!

23 Jan 2013


Strength/Skill:

OHS 3,3,3,3,3

Conditioning:
5 rounds
30 secs max reps of the following
Hanging leg raises
SDHP 40/30
Mountain climbers
30 secs rest

NOTE: Next Monday is a public holiday and CCF is closed. We will be posting a WOD you can perform at home or ideally in a park with a WODbuddy!


22 Jan 2013


Jade B swinging it!

Today you guys will be completing the second WOD from the upcoming Mildura comp a few Chargians are competing in this weekend. – We are substituting Bar Muscle ups or Pullups for the wall climbs. I wish we had a wall to climb!

Strength/Skill:
Work on a weakness or goal, but you must also complete a total of 30 strict pull-ups in between sets.

Conditioning:
WOD- Mildura WOD 2
2 rounds –
12 Deadlifts 70/50
9 Power clean
6 Front squats
3 Push press (any shoulder to overhead)
Pinch grip Plate carry 50m 15’s/10’s
2 Bar Muscle ups (substituted for a 2 x 2m wall climb)
Pinch grip Plate carry 50m 15’s/10’s

NOTE: Next Monday is a public holiday and CCF is closed. We will be posting a WOD you can perform at home or ideally in a park with a WODbuddy!

21 Jan 2013

 
Lil’ Ben

Strength/Skill:
Snatch 2,2,2,2,2

Conditioning:
10 rounds
15 DU
10 Push ups

NOTE: Next Monday is a public holiday and CCF is closed. We will be posting a WOD you can perform at home or ideally in a park with a WODbuddy!